CrossFit Cape Cod WOD
5 Rounds :30 seconds on 1:30 Off
Go For Max Number Of Quality Reps
Scale Options Include “L,” or Modified L Position Negatives.
If You Cannot Do Negatives Scale To an L-Hang.
*I don’t know anybody that enjoys L-Pull Ups (myself included) but they are an essential tool in a well rounded athlete. Just show up and do your L-Pull Ups like a good CrossFitter:)
Row 15 Calories
12 Box Jump Overs 24/20
9 Chest To Bar Pull Ups
Rest 1:00 Between Rounds
On The Minute For 10 Minutes
ODD: Sumo Deadlift (Approx. 70%)
EVEN: 2 Second Bottom Pause Paralette Push Ups
Work For :30 seconds rest for :30 seconds for both movements.